# Lying Around The World - Canonical: https://fitwill.app/exercise/8999/lying-around-the-world/ - Media ID: 8999 - Primary muscle: Chest - Body part: Chest - Equipment: Body Weight - Video: https://fitwill.app/videos/8999/lying-around-the-world.mp4 ## Description Lying Around The World is a bodyweight floor exercise in which you lie on your back with bent knees and sweep both straight arms in a wide arc from overhead down toward your hips, then reverse the path back up. The name describes the path your hands travel: a full half-circle "around the world" at shoulder level, with the backs of your arms staying as close to the floor as your mobility allows. The main areas worked are the chest and the front of the shoulders. As your arms travel from overhead toward your hips, the pectoralis major and anterior deltoid are taken through a broad, controlled range of motion, while the lats and upper back assist and stabilize. Because there is no external load, the exercise works as a low-intensity mobility drill and gentle activation tool at the same time: the muscles lengthen and contract through the arc, and the shoulder joints learn to move smoothly without compensation. This movement is especially useful for people whose shoulders round forward from desk work or heavy pressing, and for lifters who want a short, effective warm-up before bench pressing, push-ups, or overhead work. It is also a common pick for cool-downs and posture-focused routines, because the supine position gives the chest a supported stretch while the arms actively explore the range. The setup matters more than it looks. Bending the knees and placing the feet flat on the floor tilts the pelvis slightly and lets the lower back settle against the ground, which keeps your ribs from flaring upward as the arms travel overhead. Without that brace, the arc tends to become a lower-back arching exercise instead of a chest and shoulder exercise. To perform it well, move slowly and think about dragging your knuckles through sand. Keep the elbows straight, the palms facing up, and the backs of the hands and arms grazing the floor for as much of the arc as your flexibility permits. Pause briefly when the arms reach your sides, feel the chest open, then trace the same path back overhead. Two to three seconds in each direction is a good tempo. Finally, respect your current range. Shoulders that are tight will not let the hands reach the floor at the start or end of the arc, and forcing them there usually shows up as shrugging or back arching. Work within an arc that feels like a comfortable stretch, and the range will gradually expand over weeks of consistent practice. ## Instructions 1. Lie on your back on an exercise mat with your knees bent and your feet flat on the floor, about hip-width apart. 2. Extend both arms straight up toward the ceiling, then lower them back overhead until your hands approach the floor above your head, palms facing up. 3. Gently draw your lower ribs down so your lower back rests against the mat, and keep this position throughout the set. 4. Inhale, then begin sweeping both arms out to the sides in a wide arc, like making a snow angel, keeping the elbows straight. 5. Keep the backs of your hands and arms as close to the floor as your mobility allows as the arms travel down toward your hips. 6. Pause for one to two seconds when your hands reach your sides, feeling a broad stretch across the chest. 7. Exhale and reverse the arc, tracing the same path slowly back up and overhead to the starting position. 8. Keep your head relaxed on the mat and avoid shrugging your shoulders toward your ears at any point in the arc. 9. Breathe steadily throughout, inhaling as the arms sweep down and exhaling as they return overhead. 10. Complete your reps, then lower your arms to your sides and rest before standing up slowly. ## Tips & Tricks - If your hands hover well above the floor overhead, shorten the arc: start with your arms pointing at the ceiling instead of flat overhead and sweep only as far as the range you can control. - A common mistake is letting the lower back arch as the arms pass overhead. If you feel your waist lifting off the mat, bend your knees more and re-brace before continuing. - Do not lock or hyperextend the elbows. Straight but soft elbows keep tension on the chest instead of straining the elbow joints. - Avoid turning the sweep into a fast flutter. The value of Lying Around The World comes from the slow, continuous path, so a two-to-three-second arc per direction works far better than quick repetitions. - If your shoulders shrug up toward your ears as the arms travel down, consciously relax the upper traps and let the shoulder blades stay wide on the mat. - Slight bending of the elbows is better than forcing contact with the floor. Gravity pulls the arms down naturally, so your job is guiding the path, not pressing hard. - Use this before pressing exercises as a warm-up, or between heavy bench press sets to reset the chest, rather than loading it with weights or holding a stretch position too long. - If one side moves noticeably further or smoother than the other, slow down and do a few extra single-arm arcs on the stiffer side to even things out. ## Frequently Asked Questions ### Which muscles does Lying Around The World work? It primarily takes the chest, especially the pectoralis major, through a long arc, with the front shoulders assisting. The lats and upper back muscles help guide and stabilize the arms during the sweep. ### Is Lying Around The World a strength exercise or a stretch? It sits between the two. Because there is no external load, it functions mainly as a mobility and activation drill, but the chest is actively working to control the arms through the range rather than passively hanging in a stretch. ### Why are the knees bent instead of the legs straight? Bent knees tilt the pelvis and help the lower back rest flat on the mat, which stops your ribs from flaring when the arms go overhead. Straight legs make it easier to arch the lower back and lose the chest focus. ### Should my hands touch the floor during the whole arc? Only as much as your shoulder mobility comfortably allows. Many people cannot keep the hands near the floor overhead at first, and hovering is fine. Forcing contact usually causes shrugging or back arching. ### Can beginners do Lying Around The World? Yes, it is one of the most accessible shoulder and chest drills because it uses only body weight on the floor. Beginners should simply use a smaller arc and prioritize slow, smooth movement over range. ### How is this different from a floor angel or snow angel exercise? The path is very similar, but Lying Around The World emphasizes the full sweeping arc from overhead down to the hips, with straight arms and palms up, rather than the repeated sliding motion of a floor angel. ### What is the most common mistake with this movement? Rushing the arc and arching the lower back to get the arms overhead. Both shift the work away from the chest and shoulders, so slow down and keep the ribs drawn down throughout. ### What can I substitute if lying on the floor is uncomfortable? Standing wall slides or doorway chest stretches cover similar territory. The supine version is preferred when possible because the floor gives feedback about where the arms actually are. ### When should I do Lying Around The World in my workout? It works well as a warm-up before bench press, push-ups, or overhead pressing, and equally well as a cool-down or between sets to open the chest. Avoid doing it aggressively right before max lifts if it fatigues your shoulders. ### Is it safe if I have a shoulder impingement or recent injury? The floor-supported, unloaded path is generally gentle, but any pinching at the top of the arc is a signal to shorten the range or stop. Check with a qualified professional before adding it after a shoulder injury.